Monday 3.7.2016

*Don't forget to submit your score for 16.2 by 8pm tonight!

"FITNESS"

A. Three sets of:Single Leg KB/DB Deadlift x 6-8 reps/leg @3011Rest 45-60 secondsKB/DB Waiter's Walk x 100ft/armRest 45-60 secondsSupine Ring Rows x 10-12 reps @2111Rest 45-60 secondsB. Complete 40, 30, 20, and 10 rep rounds for time of:Alternating Dumbbell SnatchesAbmat Sit-upsDouble Unders

"PERFORMANCE"

A. Five sets of:3-Position Snatch(high hang, mid-thigh, then from the floor)Rest 2-3 minutesBuild over the course of the five sets, keeping focus on speed and techniqueB. Complete 40, 30, 20, and 10 rep rounds for time of:Alternating Dumbbell SnatchesAbmat Sit-upsDouble Unders

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes